Embracing Gratitude in Our Teaching Lives: Small Shifts for Big Change

Embracing Gratitude

Hey friend,

I know how easy it is for us to get caught up in the constant busyness of teaching. Between lesson plans, grading, meetings, and all the other responsibilities we juggle daily, it's no surprise that we sometimes forget to pause and acknowledge the good things around us. But what if we could shift that perspective, even just a little? I’ve found that regularly embracing gratitude can have a huge impact on our well-being—both emotionally and physically.

Research has shown that when we intentionally focus on the positive, it can boost our mood, improve our self-esteem, and even help our immune system. Studies like those by Emmons and McCullough (2003) demonstrate how gratitude practices improve overall well-being and can even have physical health benefits. Lyubomirsky (2007) emphasizes that gratitude is a cornerstone for happiness, helping us to notice and savor the good moments in our lives. The more we practice gratitude, the more we start to notice those small moments of goodness in our day. And trust me, these moments add up!

As teachers, we’re naturally caretakers—of our students, of our classrooms, and sometimes even of others around us. But we also deserve to take care of ourselves. Gratitude can be a beautiful, simple way to reconnect with what’s good in our lives, even when things feel overwhelming. If you’re not sure where to start, here are a few gentle ways to weave gratitude into your daily routine:

The Grateful Dozen: A Daily Practice

Start by setting aside a few minutes each day to write down 12 things you're grateful for. I know that might seem like a lot, but the beauty is in digging deeper. It’s easy to start with the obvious—like the coffee you had this morning or the smile from a student—but as you keep going, you’ll find yourself reflecting on the little things that truly make life special.

Maybe it’s the feeling of the sun on your face during recess duty, the moment a student finally grasps a tough concept, or simply the peace of a quiet evening after a busy day. When you finish your list, read it aloud. Let the words flow and feel the gratitude in your body. Slowing down in this way helps shift your mindset and can open up a deeper sense of joy (Seligman et al., 2005).

Flip the Script: Finding Gratitude in Challenges

As teachers, we deal with a lot of challenges—whether it’s classroom management, balancing workload, or navigating personal struggles. But what if we could find gratitude even in the tough moments? Try focusing on one area of difficulty in your life—maybe work stress or a tricky relationship—and write down three things you’re grateful for related to that situation.

For example, if you’re feeling stressed about managing a heavy workload, you might be grateful for the support of a colleague who’s helping you out or the satisfaction of crossing items off your to-do list. Focusing on small positives can gradually shift your mindset and make those challenges feel more manageable. Over time, this simple practice can help open your mind to new possibilities and solutions (Kaczmarek et al., 2015).

Tune Into Your Senses: Gratitude for the Everyday

One of the best ways to cultivate gratitude is by focusing on the present moment. And one of the simplest ways to do that is by tuning into your senses. Take a moment during your day to notice the things that bring you comfort or joy—maybe it’s the sound of birds chirping outside, the smell of freshly brewed tea, or the soft texture of your favorite sweater. These sensory experiences can remind us of the beauty that surrounds us every day.

Keep a small notebook with you and jot down a few things you’ve noticed each day—things that feel good to your body or that spark happiness. Over time, this will help you develop a deeper sense of gratitude for the simple moments that we often overlook (Lyubomirsky, 2007).

Thank-You Notes: Acknowledging the Impact of Others

Sometimes we forget how much of an impact others have on our lives—whether it’s a colleague who’s always willing to lend a hand or a student who reminds you why you teach. Writing a thank-you note (you don’t even have to send it!) can help you acknowledge the positive influence of others in your life. This could be a note to a mentor, a fellow teacher, or even a student who brightened your day with a kind gesture.

This can also be helpful when you’re feeling frustrated or challenged by someone. Reflecting on the positive qualities in others—rather than just focusing on the difficulties—can help shift your perspective and make those tough moments feel a little more manageable (Emmons & McCullough, 2003).

Shift Your Thoughts: Finding Gratitude in Negative Patterns

As teachers, it’s easy to get caught in negative thought loops—especially when we’re tired, stressed, or feeling overwhelmed. If you notice yourself spiraling into a negative pattern, try to pause and shift your focus to something you’re grateful for, even within that situation.

For example, if you’re feeling discouraged by a challenging student, focus on the small progress they’ve made, or the moment when they finally understood something you taught. This practice can help interrupt the negativity and allow you to see the positives, even in difficult circumstances (Kaczmarek et al., 2015).

Making Gratitude a Daily Habit

Creating a gratitude practice doesn’t have to be complicated or time-consuming. You could keep a gratitude jar on your desk and add a note of thanks every time something good happens. Or, set a reminder on your phone to take five minutes each day to pause and reflect on what you’re grateful for. If you’re someone who loves a bit of accountability, why not start a gratitude group with friends or colleagues? You can all check in with each other regularly and share the things you’re thankful for.

A Reminder: Gratitude Doesn’t Replace Emotional Healing

While practicing gratitude can be incredibly healing, it’s important to acknowledge that it doesn’t mean ignoring your struggles or tough emotions. Gratitude works best alongside other practices that support emotional well-being—whether that’s talking to a friend, seeking professional support, or simply allowing yourself the space to process difficult feelings. There’s no need to force yourself into positivity—gratitude is about finding balance, not bypassing the hard stuff.

I truly believe that these small, simple acts of gratitude can help you reconnect with the joy in your teaching and your life. The beauty of gratitude is that it doesn’t require perfection, just a little bit of intentionality. So take it easy, be kind to yourself, and start where you are. You deserve to feel the calm and happiness that comes from truly appreciating all that’s good in your life.

Sending you peace and gratitude,

Liz 💛

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References

• Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 84(2), 377–389.

• Lyubomirsky, S. (2007). The How of Happiness: A New Approach to Getting the Life You Want. Penguin.

• Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive Psychology Progress: Empirical Validation of Interventions. American Psychologist, 60(5), 410–421.

• Kaczmarek, L. D., et al. (2015). The Positive Psychology of Gratitude in Human Flourishing. Review of General Psychology, 19(2), 112–123.